WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Kb Sumo Deadlift High Pull
Station 4 – 5 Good Morning + 10 Goblet Cossack Squat

SKILLS & SPECIFIC WARM UP

Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 estabilish max cal Ski Erg
1x :45 estabilish max cal Assault Bike
1x :45 estabilish max cal Rowing

CONDITIONING
“PREPARED”

EMOM 28
Min 1 – 15 Cal Ski Erg
Min 2 – 15 Cal Assault Bike
Min 3 – 15 Cal Rowing
Min 4 -Rest